Low FODMAP Diet: What to Eat and How to Eat It

FODMAPs, an acronym referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, are found in the foods we eat. These complex names refer to a collection of molecules found in food. Some people experience difficulty absorbing these molecules.Many doctors encourage women to try a Low FODMAP Diet to combat Irritable Bowel Syndrome (IBS) symptom. Common symptoms of IBS include bloating and distension, flatulence, abdominal pain and altered bowel habits (diarrhea and/or constipation).

These symptoms create anxiety and stress, interfere with busy schedules, and compromise everyday life.

Although the underlying cause of IBS is not well understood at this point, research does point to various factors that may trigger symptoms. One of these factors are FODMAPs. FODMAPs include sugars that absorb poorly in the small intestine and then produce gas and attract water in the large intestine.

What is the Low FODMAP Diet?

FODMAPs are found in everyday foods including specific dairy products, wheat and other grains, and fruits and vegetables. So a diet that is a low FODMAP diet restricts intake of these poorly absorbed FODMAPs. If the small intestine does not absorb them, they continue along the digestive tract to the large intestine. Bacteria fermented FODMAPs in the large intestine, which produces gas and other symptoms.

One of the most important things to remember when you follow a low FODMAP diet is that FODMAPs are natural prebiotics, i.e. they encourage the growth of good bacteria in the gastrointestinal tract. Studies show that ingestion of fructans and GOS encourages the growth of good bacteria such as bifidobacteria. You need to consider the long term consequences of a low FODMAP diet.

How long should I follow a Low FODMAP Diet?

The Low FODMAP diet is not a lifetime diet. This diet is usually recommended for 2-6 weeks at a time, at which points foods can be gradually re-introduced into your specific diet.

Many women can liberalise the diet and may only need to avoid large amounts of a few high FODMAP foods.

NOTE: It’s important to remember FODMAPs are not the cause of IBS, but managing them in the diet provides an opportunity for reducing IBS symptoms. Studies have shown that ingesting FODMAPs exacerbates symptoms in most people with IBS, while dietary restriction of FODMAPs improves symptom control.

However, if you are experiencing symptoms of IBS it is important not to ‘self-diagnose.’ Symptoms of IBS can also be seen in other gastrointestinal diseases and disorders and may require medical rather than dietary management.

How do I follow a Low FODMAP Diet?

It is essential to develop a strategy and plan ahead. Work with your dietitian to develop easy and tasty meal plans. Ask for a low FODMAP shopping guide. Maintaining a low FODMAP pantry is key to sustaining a Low FODMAP Diet. When reducing FODMAPs in the diet it is still important to balance good nutrition with symptom control and eat from the five food groups:

What Do I Eat on a Low FODMAP Diet?

The following lists provide a good starting place for foods that follow a low FODMAP diet. Each of the foods listed contain low amounts of FODMAPs and provide good nutrition while following a low FODMAP diet. A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods.

Vegetables and Legumes

Alfalfa

Bamboo shoots

Bean sprouts

Beetroot, canned and pickled

Bok choy / pak choi

Broccoli, whole – 1 cup

heads only – 1 cup

stalks only – 1/2 cup

Brussel sprouts – 1 serving of 2 sprouts

Butternut squash – 1/4 cup

Cabbage, common and red up to 1 cup

Callaloo

Carrots

Celeriac

Celery – less than 5cm of stalk

Chicory leaves

Chick peas – 1/4 cup

Chilli – if tolerable

Chives

Cho cho – 1/2 cup diced

Choy sum

Collard greens

Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob

Courgette

Cucumber

Eggplant / aubergine

Fennel

Green beans

Green pepper / green bell pepper / green capsicum

Ginger

Kale

Karela

Leek leaves

Lentils – in small amounts

Lettuce:

Butter lettuce

Iceberg lettuce

Radicchio lettuce

Red coral lettuce

Rocket lettuce

Marrow

Okra

Olives

Parsnip

Peas, snow – 5 pods

Pickled gherkins

Pickled onions, large

Potato

Pumpkin

Pumpkin, canned – 1/4 cup, 2.2 oz

Radish

Red peppers / red bell pepper / red capsicum

Scallions / spring onions (green part)

Seaweed / nori

Silverbeet / chard

Spaghetti squash

Spinach, baby

Squash

Sun-dried tomatoes – 4 pieces

Swede

Swiss chard

Sweet potato – 1/2 cup

Tomato – canned, cherry, common, roma

Turnip

Water chestnuts

Yam

Zucchini

Fruit

Ackee

Bananas, unripe

Bilberries

Blueberries

Breadfruit

Carambola

Cantaloupe

Cranberry – 1 tbsp

Clementine

Dragon fruit

Lingonberries

Grapes

Guava, ripe

Honeydew and Galia melons

Kiwifruit

Lemon including lemon juice

Lime including lime juice

Mandarin

Orange

Passion fruit

Paw paw

Papaya

Pineapple

Plantain, peeled

Raspberry

Rhubarb

Strawberry

Tamarind

Tangelo

Meats, Poultry and Meat Substitutes

Beef

Chicken

Kangaroo

Lamb

Pork

Prosciutto

Quorn, mince

Turkey

Cold cuts / deli meat / cold meats such as ham and turkey breast

Processed meat – check ingredients

Fish and Seafood

Canned tuna

Fresh fish e.g.

Cod

Haddock

Plaice

Salmon

Trout

Tuna

Seafood (no additives)

Crab

Lobster

Mussels

Oysters

Prawns

Shrimp

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Wheat free breads

Gluten free breads

Bread:

Corn bread

Oat bread

Rice bread

Spelt sourdough bread

Potato flour bread

Wheat free or gluten free pasta

Bread, wheat – 1 slice

Almonds – max of 15

Biscuit, savoury

Biscuit, shortbread – 1 only

Brazil nuts

Bulgur / bourghal – 1/4 cup cooked, 44g serving

Buckwheat (flour and noodles)

Brown rice / whole grain rice

Chestnuts

Chips, plain / potato crisps, plain

Cornflour / maize

Crispbread

Corncakes

Cornflakes – 1/2 cup

Coconut – milk, cream, flesh

Corn tortillas, 3 tortillas

Crackers, plain

Hazelnuts – max of 15

Macadamia nuts

Millet

Mixed nuts

Oatmeal, 1/2 cup

Oats

Oatcakes

Peanuts

Pecans – max of 15

Pine nuts – max of 15

Polenta

Popcorn

Porridge and oat based cereals

Potato flour

Pretzels

Quinoa

Pasta, wheat – up to 1/2 cup cooked

Rice:

Basmati rice

Brown rice

Rice noodles

White rice

Rice

bran

cakes

crackers

flakes

flour

cereal (such as Rice Krispies)

Seeds:

Chia seeds

Egusi seeds

Poppy seeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Starch, maize, potato and tapioca

Sorghum

Tortilla chips / corn chips

Walnuts

Low FODMAP Diet Sample Meals

Breakfast

Gluten-free or spelt toast with lean bacon

Oatmeal (add oat bran for extra dietary fiber)

Homemade low FODMAP muesli

Poached egg and spinach

Lactose free yogurt and serving of suitable fruit (e.g. banana)

Tea or coffee (use lactose-free milk if you have lactose malabsorption)

Lunch

Gluten-free or spelt sandwich with fillings (turkey/ tuna/cheese/egg and salad)

In small 16 ounce mason jar or other suitable clean jar with top, add all the ingredients.

Place top on jar, and shake vigorously.

Remove top, and stir, especially around the bottom of the jar to ensure all chia seeds are blended into mixture.

Place top on jar, shake again, and pop container in the refrigerator for at least 4 hours.

Serving ideas: Enjoy 1/3 cup of the pudding on its own, place a tablespoon or two in your smoothie, on top of your morning oats, or layer in a fruit parfait.

Serving ideas: Enjoy 1/3 cup of the pudding on its own, place a tablespoon or two in your smoothie, on top of your morning oats, or layer in a fruit parfait.

BeyondFit Mom http://beyondfitmom.com/

Sometimes all you really need is a good plan! And that includes making meals that support your fat loss lifestyle while remaining family friendly too! Check out BeyondFit Food! I make it easy for you with a shopping list, recipes and a meal plan. Feeding your family is a breeze with BeyondFit Food. Sign up today!